I just recently hit the 'recovery' side of a nasty throat/lung/sinus 'ick' and it was marvelous for my eating! No junk at all, because I wanted to fuel my immune system.
Some good choices:
Veggie broths (preferably homemade or low sodium--the canned stuff is highly processed and full of sodium). The warmth helps boost the immune system (at least that's my theory!) and the veggies provide nutrients. Put some garlic in, and add the anti-bacterial/anti-viral properties of this very helpful veggie.
Herbal teas that contain ginger (or, perhaps better, fresh-grated ginger, with a squeeze of lemon, with a healthy sweetener, steeped and drunk as a tea) or an herbal blend designed for cold and flu.
This would be a great time to try some green smoothies. Along with fruits of your choice (vitamin C and antioxidants), add in a few leaves of kale or spinach. Best to use a powerful blender for this, to get the fiber as well, but get it, and the other nutrients, in an easier-to-digest (thus faster-assmilated) form. This also provides enzymes from raw foods that help keep enzymes that work in the immune system from being diverted to use for digestion of cooked foods.
I think it's important not just what you do put into your body at this time, but what you don't put in. Avoid the processed foods, white flour/sugars, anything that isn't real food.
In addition to foods, if you have sinus congestion, try nasal irrigation (using a neti pot or a nasal wash kit from a pharmacy). I've been doing that for the last 2 days, and it surely helps get guk out of the sinuses. Not the most pleasant experience, but very useful
If you are on the downside of the cold (it's subsiding) then a light exercise can help boost the immune system (again, my theory about raising body temperature, just like the immune system itself does to fight off illness) and bring on a sweat to help clear out the pores. (I was finally able to do a light, 20-minute workout yesterday, but sweated like I did a tougher 1-hour workout, and I felt a lot better afterwards. I think it did work to kind of 'pump out some crud';-) through sweating.
You can also take a bath in epsom salts and clay (bentonite is available at pharmacies) with a package of shredded fresh ginger thrown in, to help produce a sweat to help clear things out.
I won't guarantee that this will get you in fighting shape by tomorrow, but I'd suggest taking the day off if you need it. There's often nothing worse than NOT taking a necessary 'time out,' and thus making the illness drag on further.
